July 2012

RedShed Rest Day         

Day 6120714 Shed Closed Today Suggested WOD:For time:8 rounds tabata burpeesrun 1 mile8 rounds tabata burpees   Happy Birthday Kat!       crossfit.com    

Day 5120713 Shed Closed Today Suggested WOD:3 rounds for time of:200m run70 squats60 sit-ups50 h-r push-ups               crossfit.com    

Day 4CFE 120712 Shed Closed today   Suggested CFE:Run the F2F Challenge trail at Kitattinny State Park.Reach out to each other and organize a group run… doesn't have to be at the park, but make it 3 miles regardless! We are heading to Cali to support Brendan, as he and CF Greensboro make their CF

Day 3WOD 120711 AMRepsAP in 10:00 of:thrusters *perform 25 double unders EMOM, starting at minute zero*((if you cannot double under, perform 7 box jumps – 24"/20" EMOM, starting at minute zero)) Level 1 – 95/65Level 2 – 135/95Level 3 – 165/115   Countdown to 2012 Reebok CF Games Week 2010 CF Champ Graham Holmberg  

Day 2WOD 120710 21-18-15-12-9-6-3kb swings – 32kg/24kg*perform wall climbs after each rep scheme*Level 1 – 3 wall climbsLevel 2 – 4 wall climbsLevel 3 – 5 wall climbs cash-out = 100 squats   AM Hours: 6-8 (last WOD STARTS at 7) PM Hours: 5-9 (last WOD STARTS at 8)   Countdown to 2012 Reebok CF

Day 1WOD 120709 3 rounds for time of:400m run15 pull-ups30 burpees   NO MORNING Hours! PM Hours: 3:30 – 9 (last WOD STARTS at 8PM)     Countdown to 2012 Reebok CF Games Week  History of the CrossFit Games         crossfit.com    

RedShed Rest Day!   The CrossFit Way in 50 Words – by Greg Amundson

Please make note that our schedule is adjusted this week due to Coaches vacationing to California for the CrossFit Games.  Thursday, please organize a group run, preferrably in the trails… 3 miles.  Shed will be closed on Thursday, Friday and Saturday week of 120709. ShedKickers Week of 120709CFWE SK_EMOM for 10:003 squat snatch – 135/951

Day 6WOD 120707 For time:100 wall ball – 20/14 @ 10' target100 double unders (50 attempts)partition as desired    7:30am-8:30am WOD 8:30am-10:00am Intro WOD for new athletes 10:30am-12:30pm (last WOD STARTS at 11:30)             crossfit.com